Wednesday 151230
EMOM for 20min:
5 Dumbbell or Kettlebell Deadlifts
5 Dumbbell or KettleBell Hang Power Cleans
5 Dumbbell or KettleBell Thrusters
The rx’d Dumbbell/KettleBell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells/KB combined).
**Stay on the minute for as long as possible, if you can’t keep up sit out 1min and get back in
*Score = Dumbbell/KettleBell weight used, total minutes completed and total rounds completed thereafter.
Post results to responses.
Compare to December 29, 2014.
New Years Hours:
Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Friday, January 1st-10:00am
Saturday, January 2nd-8:00am, 9:00am & 10:00am
Nice pic Dana!
2 min row = 38 calories
2 min double unders = 151
1 min row = 18 calories
1 min double unders = 91
Completed WOD scaled up w/30# Dumbbells….all done in 24-27 seconds. Will try 35# next time.
Thanks B! Great job on your wod with 30#.
2min row: 39cal
2min du: 42 (single-single dbl)
1min row: 20cal
1min du: 15 (regular du)
Wod with 20#
All rounds within 18-20s
Definitely should have gone heavier!
B! Strong work, you set the pace
2 min row 51
2 min pull-ups 37
1 min row 25
1 min pull-ups 20
–
Wod completed with 45’s
Nice pic Dana!!
Great pic!!
2 min cal row- 34
2 min dubs- 133
1 min cal row- 17
1 min dubs- 85
Wod w/35# DB (front squats instead of thrusters)
Finished each round at 25-27 seconds
Looking good, Dana!
2 min max cal row: 37
2 min max DU: 39… Sad.
1 min max cal row: 17
1 min max DU: 40
WOD w/20# DB’s
Failed some thrusters on round 14, took round 15 off.
Completed 18.5 rounds
Killer pic Dana!
Looking STRONG, Dana!!
2 min max cal row: 29
2 min max DU: 89
1 min max cal row: 15
1 min max DU: 75
WOD w/35lb DB’s (completed this on a prior date)
Made it through first 10 EMOM
(Rested on min 10, 14 & 17)
Total of 17 Rounds completed
Great job today, 9:30!! Can’t wait to see what my after-nooner’s do! 🙂
2 min max cal: 35
2 min max DU: 185
1 min max cal: 18
1 min max DU: 105
•
WOD with 35# (50%): completed
Row 1- 31 cal
dU 1- 140
Row 2- 15 cal
Du 2- 80
WOD with 20# completed all around 22-24 seconds
2 min max cal: 60
2 min max DU: 100
1 min max cal: 28
1 min max DU: 70
•
WOD with 50# (previously completed WOD w/45#): completed 15 minutes EMOM , then laid down on the floor for the majority of the remaining 5 minutes.
*
– great job Royce on the rows!
2 min max cal: 41
2 min max DU: 120
1 min max cal: 22
1 min max DU: 76
—
WOD with 35# KB’s (42%): Completed all rounds – 24 seconds and under.
2 min max cal row = 64
2 min max DU = 75
1 min max cal row = 30
1 min max DU = 45 (sucked at these today no rhythm)
WOD 40#
Rd 14-19 only did 4 reps each rd instead of 5
Rd 20 did 5 reps each rd (I brought my mangina today)
Thanks Jeremy, you too
Row = 31
DU = 173
Row = 16
DU 2 = 91
WOD with 20# completed. My least favorite work out ever I think.
I want to be Sydney or Nicole when I grow up. Awesome job, guys!
Great picture Dana! It is magazine worthy!!!
Row: 25
DU : 43, singles, 43 doubles
Row: 13
DU: 25 singles, 25 doubles
WOD w/15# dumbbells Completed
In Oct. 2012, did 9 rds w/20# and 11 w/15#)
Great job to all those who used those heavy dumbbells!
2 min: 45 cals
2 min dubs: 113 pathetic
1min row: 22 cals
1min dubs: 65
WOD complete with 30s
Amazing job 430 Class!
39/5’7″/170
2 Min Calorie Row=50
2 Min DU’s=165
1 Min Calorie Row=26
1 Min DU’s=104
WOD
With 45# Dumbbells
Completed all 20 minutes
2 Min Calorie Row=51
2 Min DU’s=202
1 Min Calorie Row=27
1 Min DU’s=101
WOD:
With 40# Dumbbells
Completed all 20 minutes
wod
finished w/ 40#dbs
2min row 26 cal
2 min dub 65
1 min row 9 cal
1 min dub 45
AMRAP WOD in 18 min
15# DB
5 DL/5 HPC/5 thrusters
11 rds
2 Min Calorie Row = 49
1 Min Calorie Row = 27
WOD w/45# DBs = Completed all 20 mins